Emilie Meyer
Air fryers are a popular kitchen appliance that uses hot air circulation to cook food with a fraction of the oil used in traditional deep frying. This makes them a healthier alternative to deep frying, as they produce the same taste and texture with less fat and calories. Air fryers can be used to cook a variety of foods, including meat, fish, vegetables, and even desserts. Some common dishes prepared in an air fryer include chicken, steak, pork chops, French fries, onion rings, and Brussels sprouts. They can also be used to reheat fried and frozen foods, such as chicken nuggets and tater tots. While air fryers offer a healthier option for frying, it's important to note that the health benefits also depend on the types of food being cooked.
What can you cook in a health fryer?
| Characteristics | Values |
|---|---|
| Fried foods | French fries, chicken wings, onion rings, empanadas, fish sticks, chicken nuggets, tater tots, pork chops, falafel, tofu, steak, doughnuts |
| Vegetables | Potatoes, sweet potatoes, zucchini, green beans, Brussels sprouts, carrots, butternut squash, sugar snap peas, kale, chickpeas, parmesan |
| Fruits | Sweet potatoes |
| Meat alternatives | Falafel, tofu |
| Baked goods | Brownies, granola |
| Dairy | Cheese, feta |
| Legumes | Chickpeas |
| Nuts | None |
| Herbs | Parsley, chives |
| Spices | None |
| Condiments | Tahini yogurt sauce, maple-sriracha glaze |
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What You'll Learn
Meat, including steak, chicken, and pork chops
You can cook a variety of meats in a health fryer, including steak, chicken, and pork chops. Here are some tips and recipes for each:
Steak
Although some people believe that steak is not ideal for the air fryer as it is hard to get the sear that gives the meat its flavour, there are recipes that solve this problem. For example, a recipe that includes blue cheese and smoked salt.
Chicken
Chicken is a versatile meat that can be cooked in many ways in the air fryer. You can cook chicken breasts, chicken tenders, chicken wings, chicken thighs, and even a whole chicken in the air fryer. For breaded chicken, preheat the oven to 425 degrees Fahrenheit and melt some light butter or SmartBalance light in a 9x13-inch baking pan. Bread the chicken and place it in the preheated oven for 10 minutes. Turn the chicken over and bake for another 10 minutes or until no pink remains in the meat and the juices run clear.
Pork Chops
Pork chops are a popular choice for the air fryer as they come out juicy and tender on the inside with a crispy exterior. Thick pork chops work best, and it is important to leave space between each chop to ensure even cooking. Preheat the air fryer to 375 degrees Fahrenheit and spray the basket with cooking spray. Place the pork chops in the basket and cook for about 9 minutes, flipping them over halfway through. For a delicious crust, coat the pork chops with a mixture of Parmesan, garlic powder, salt, onion powder, paprika, and black pepper before cooking.
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Fish, such as salmon and fish sticks
Salmon
Air-fried salmon is a quick, easy, and healthy way to cook salmon, resulting in seared edges and a tender, flaky centre. The air fryer method is also convenient, as it doesn't require preheating the oven or dealing with oil splatters on the stove.
To cook salmon in an air fryer, start by selecting fresh or frozen salmon fillets. Fresh salmon should be firm and have a vibrant colour, while frozen salmon should be properly thawed before cooking. Rinse the fillets under cold water and pat them dry with paper towels to remove any impurities and excess moisture.
Before placing the salmon in the air fryer, season it with herbs and spices. A simple seasoning mix can include salt, pepper, garlic powder, and paprika. Olive or avocado oil can also be added to help the seasoning stick and prevent the salmon from drying out.
Preheat the air fryer to 400°F (200°C) for about 3-5 minutes. Lightly coat the air fryer basket with cooking spray or brush it with a small amount of oil to prevent sticking. Place the seasoned salmon fillets in a single layer in the basket, ensuring they are of comparable thickness to cook evenly. If your air fryer is small, you may need to cook the salmon in batches.
Cook the salmon for about 8-10 minutes, or until it reaches an internal temperature of 145°F (63°C). The cooking time may vary depending on the thickness of the fillets. For thicker fillets, add an extra minute or two. If you prefer your salmon more well-done, you can cook it for an additional 2-3 minutes.
Once the salmon is cooked, carefully remove it from the air fryer using tongs or a spatula. If you prefer crispy skin, start by air-frying the salmon skin-side down for the first few minutes.
You can also experiment with different glazes and sauces to add extra flavour to your air-fried salmon. For example, you can brush the salmon with a maple dijon mixture (dijon mustard and maple syrup) or teriyaki sauce during the last couple of minutes of cooking.
Fish Sticks
Fish sticks are a classic, convenient, and delicious option for a quick meal. Cooking them in an air fryer results in a crispy texture without the need for excess oil, making them a healthier choice.
To cook frozen fish sticks in an air fryer, preheat the air fryer to 400°F (200°C). While the air fryer is heating up, take out the desired number of frozen fish sticks from the packaging. It is recommended to cook the fish sticks directly from frozen, as thawing them can cause the breading to become soggy.
Arrange the fish sticks in a single layer in the air fryer basket, ensuring they are not overcrowded. If you are preparing a large batch, it is better to cook them in separate batches. You can lightly spray the fish sticks with cooking oil to enhance their crispiness, but this step is optional.
Cook the fish sticks for 10-12 minutes at 400°F (200°C). Flip them halfway through the cooking process to achieve even crispness. The fish sticks are cooked perfectly when they reach an internal temperature of 165°F (74°C). You can also look for a golden brown colour on the outside and a flaky texture on the inside.
Air-fried fish sticks provide a healthier cooking method without sacrificing flavour. You can experiment with different seasonings and side dishes to make the meal unique and enjoyable for the whole family.
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Vegetables, like Brussels sprouts, sweet potatoes, and green beans
Roasted Brussels sprouts, sweet potatoes, and green beans are a delicious and healthy option to cook in a health fryer. This dish is simple to make and can be served as a side or a snack.
To prepare the Brussels sprouts, trim off the ends, cut them in half, and place them in a large bowl. For the sweet potatoes, peel and cut them into cubes, about 3/4-inch pieces, and add them to the bowl. Drizzle oil over the vegetables and season with salt, pepper, cumin, paprika, and cayenne powder. Toss well to ensure the vegetables are evenly coated.
Spread the seasoned vegetables in a single layer in the air fryer basket. Preheat the air fryer to 450°F for sweet potatoes and Brussels sprouts, and 375°F for green beans. Air fry until tender and browned, flipping halfway through. The cooking time will vary depending on the vegetable, with sweet potatoes taking longer than green beans. For example, sweet potatoes and Brussels sprouts will take about 17-20 minutes, while green beans will take 10-15 minutes.
Once cooked, transfer the vegetables to a serving bowl. For Brussels sprouts and sweet potatoes, you can toss them with dried cranberries, toasted pecans or walnuts, and finely chopped parsley. Serve hot, and enjoy!
You can also get creative and experiment with different combinations of vegetables and seasonings to find your favorite healthy fryer dish.
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Snacks, including doughnuts, granola, and onion rings
If you're looking for a quick and easy snack, air fryer granola is a great option. It's made with just a few simple, healthy ingredients and can be ready in less than 15 minutes. You can use traditional rolled oats, also known as old-fashioned oats, and your choice of nuts. For sweetness, you can use honey, maple syrup, or rice malt syrup, and add a bit of coconut oil to crisp up the granola and give it a healthy fat content. You can also add vanilla extract for extra flavor. Mix all the ingredients in a bowl, line your air fryer basket with parchment paper, pour in the mixture, and cook at 330°F to 350°F for 8 to 12 minutes, or until golden brown.
For a more indulgent snack, you can try making doughnuts in your air fryer. These doughnuts are baked instead of fried, so they use less oil and are less messy to make. You can use premade biscuit dough or make your own from scratch. After mixing the dough, place 2-3 doughnuts in a single layer on a greased tray in the air fryer basket and cook at 180°C for 5-6 minutes, or until golden brown. Once they're cooked, brush the doughnuts with a mixture of melted butter and vanilla, then coat them in cinnamon and sugar. You can also freeze these doughnuts for up to three months and reheat them in the air fryer when you're ready to eat them.
Finally, air fryer onion rings are a great snack option, especially for game day or as a side dish for burgers or sandwiches. They're healthier than traditional deep-fried onion rings, and there's no grease to clean up afterward. To make them, simply slice an onion, dredge the slices in flour, egg, and panko breadcrumbs, and air fry at 350°F to 370°F for 5 to 11 minutes, or until golden brown. You can serve them with a variety of dipping sauces, such as mayo, ketchup, tartar sauce, or ranch.
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Carbohydrates, such as pasta, rice, and potatoes
For rice, it is suggested to cook it on a hob or in a rice cooker first and then put it in the air fryer for a few minutes to get a crispy finish. Similarly, for pasta, you can cook it al dente and then air fry it to get a crispy texture.
Potatoes, on the other hand, can be cooked in an air fryer without any pre-cooking. You can make potato-based dishes such as chips, roast potatoes, and sweet potato fries in an air fryer. The air fryer will give them a golden, crispy finish without the need for deep-frying in oil.
Some people also like to cook potatoes and rice together in a one-pot recipe. This can be done in an air fryer as well, following a similar process to cooking rice and potatoes separately.
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Frequently asked questions
Health fryers, or air fryers, are a healthier alternative to deep frying as they require less oil to produce a similar taste and texture. This means that food cooked in a health fryer is lower in fat and calories.
Health fryers are great for cooking foods that would usually be deep-fried, such as French fries, chicken wings, onion rings, fish sticks, and empanadas. They can also be used to cook chicken breasts, pork chops, steak, tofu, vegetables, and even baked goods.
Yes, health fryers are designed to cook dry foods, so they are not suitable for cooking uncooked grains like rice, quinoa, or pasta. Saucy and heavily battered foods should also be avoided as they can be tough to clean.
One study found that air frying fish raised the amount of "cholesterol oxidation products" (COPs), which are linked to coronary heart disease, hardening of the arteries, and cancer. However, adding fresh herbs like parsley and chives can help reduce the amount of COPs in air-fried foods.
